To many of us, coffee is a staple of our daily diet. We use it to help perk ourselves up, socialize, and cap off a satisfying meal.
Those who consume several cups of Joe daily may wonder: What are the real coffee nutrition facts? If you've ever heard that you're drinking too much coffee (is there such a thing?), keep reading to determine if there's a point where the benefits of coffee become harmful.
Whether coffee is healthy or not depends largely on how you interpret the word "healthy." A black coffee fits the bill if you aim to enjoy a satisfying drink low in calories, carbohydrates, and fat. As an alternative, a coffee-flavored snack may be a healthier option and provide you with energy.
Coffee Nutrition Facts
One cup of brewed black coffee with no cream or sugar added (240g) provides 2.4 calories, 0.3g of protein, 0g of carbohydrates, and 0g of fat. Coffee is a source of potassium and magnesium. The following coffee nutrition information is provided by the USDA.
- Calories: 2.4
- Fat: 0g
- Sodium: 4.8mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 0.3g
- Potassium: 118mg
- Magnesium: 7.2mg
Carbs
Plain black coffee with no added milk or sweeteners contains zero carbs.
Fats
Black coffee also contains no amount of fats, but adding any milk—or saturated fat, such as in bulletproof coffee—will change the fat nutrition makeup of your coffee.
Protein
A 1-cup serving of black coffee contains a minimal amount of protein. Again, additions like milk or milk alternatives may boost the protein in a cup of coffee.
Vitamins and Minerals
Plain coffee contains a small amount of micronutrients, including vitamins and minerals. A single serving has 118mg potassium, 7.2mg magnesium, 7.1mg of phosphorus, 0.1mg of manganese, 4.7mcg of folate, 6.2mg of choline, and 4.8mg sodium.
Calories in Coffee
A plain black cup of coffee has 2.4 calories per serving, which comes from a minimal amount of protein.
When you add milk, flavorings, syrups, sugar, and whipped cream, a single coffee drink can look more like a rich dessert. For example, one 16-ounce Starbucks Java Chip Frappuccino drink weighs in at 440 calories, 12 grams of saturated fat, and 63 grams of net carbs.
Summary
Black coffee is nearly calorie-free, with minimal protein and no carbs or fat. Coffee contains a small amount of vitamins and minerals like potassium, magnesium, phosphorus, manganese, folate, and choline.
Health Benefits of Coffee
Besides delivering a trace amount of potassium, coffee has no real nutritional value. However, it does offer health effects. These may be related to coffee's caffeine content.
Promotes Weight Loss
Caffeine has long been associated with reduced weight, with scientific studies backing it up. A 2019 meta-analysis and review examined caffeine's impact on weight loss and found it can promote weight loss and decrease body mass index (BMI) and body fat. An analysis of studies indicates, however, that a dose of 3mg/kg of caffeine before a workout (that's more than 2 cups of coffee for a person who weighs 150 pounds, or 68 kg) is needed to have any effect on increased fat loss during exercise. Further, this effect was seen most in people who had not previously exercised. It's certainly not a universal or significant benefit.
Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.
Reduces Risk of Heart Failure
The American Heart Association published a systematic review in 2012 which showed that a moderate daily consumption of coffee—about 4 servings—had a positive effect on reducing the risk of heart failure.
Lowers Risk of Type 2 Diabetes
A study published in the American Journal of Clinical Nutrition determined that participants who consumed four or more cups of coffee per day saw a 30% reduction in risk of type 2 diabetes. The large study found daily coffee consumption can have a significant impact on the chronic condition; interestingly, decaffeinated and caffeinated coffee had similar effects.
Helps Prevent Liver Disease
A large cohort study established coffee's impact on liver health and found caffeine helps protect the liver against cirrhosis. The protection also increases with intake volume, with four cups of coffee or more providing added help. More recent research, published in 2021, showed coffee—even decaf—may help prevent chronic liver disease (which can lead to cirrhosis).
Helps Fight Cancer
According to a review of studies published in the British Medical Journal, coffee consumption was associated more with health benefits than harm. Roasted coffee is a complex mixture of more than 1,000 bioactive compounds, some of which have potential therapeutic antioxidant, anti-inflammatory, and anti-cancer effects.
Among their findings, researchers determined that drinking three to four cups of coffee per day lowered the overall incidence of cancer by 18% (most specifically prostate cancer, endometrial cancer, melanoma, oral cancer, leukemia, non-melanoma skin cancer, and liver cancer).
Adverse Effects of Coffee
Despite these health benefits, coffee can exert negative effects on some people. For example, a study found the risk of bone fracture increases significantly with every cup of coffee an older woman drinks. By comparison, the risk in older men appears to decrease. This undermines early evidence suggesting coffee was inherently beneficial to osteoporosis, a condition affecting women more than men.
There is also consistent evidence that coffee may increase the risk of fetal harm during pregnancy. Compared with pregnant people who do not drink coffee, those who consume caffeine are at an increased risk of pregnancy loss, preterm birth, or low birth weight.
Similarly, high coffee consumption was linked to an increased risk of gastroesophageal reflux disease (GERD). Dark-roasted, cold-brewed coffee appears to have the least effect.
Unfiltered coffee, meanwhile, was seen to increase total cholesterol levels as well as triglycerides and low-density lipoprotein (LDL) cholesterol. Using coffee filters may help decrease this risk.
Coffee contains caffeine, a powerful stimulant that can trigger adverse symptoms if overused. While some heavy coffee drinkers will experience fewer symptoms over time, most will suffer episodic or chronic bouts.
People who drink more than six cups of caffeinated coffee daily may be at an increased risk of:
- Diarrhea
- Insomnia
- Headaches
- Irregular heartbeat
- Nausea and vomiting
- Nervousness and anxiety
- Ringing in the ears
- Stomach upset
Varieties of Coffee
Coffee varieties and their flavor profiles, strength, and amount of caffeine depend on the region the coffee plants were grown, as well as the breeding of the plants. Different coffee species will have different strengths of caffeine and flavor, and blends of multiple beans can produce more unique flavors.
Storage and Food Safety
Keep your coffee fresh by storing it in an air-tight container at room temperature. Avoid placing your coffee—in either bean form or ground—in the refrigerator, as it will begin to take on the different smells in the space.
How to Prepare Coffee
There are many ways to prepare coffee, depending on the type of beans you use and the strength of the roast. Three popular ways to prepare coffee include:
- Drip coffee machine: Use an automatic coffee machine to brew a cup of coffee. Place a filter in the coffee maker basket and add the ground coffee beans.
- French press: This manual, no-appliance-needed coffee brewing method requires a French press machine. Add coffee to the bottom of the French press, then fill the canister with water. Fit the metal filter, and press it down to filter the coffee beans for ready-to-drink brew.
- Pour over: Boil water in a separate kettle. Meanwhile, place a coffee filter into the pour-over brewer and add coffee grounds. Once the water is hot, slowly pour it over ground beans, pausing once the coffee drips into the pot. Slowly add more coffee until you have the required amount.